It’s said that people in Britain love talking about the weather, and from bus stops to supermarket queues, we do just that—and usually complain that it’s too cold, hot or wet, or too dry for our gardens to grow.
Most of us feel brighter and happier when the sun comes out, so during the winter, we look forward to spring. But for some of us, the dark winter days are more than gloomy—they’re downright depressing. The BBC recently featured an article about winter sadness.
What is Seasonal Affective Disorder (SAD)
According to our partners in the NHS, Seasonal Affective Disorder, sometimes called winter depression, causes a persistent low mood that increases and decreases as the seasons change. For most people, the symptoms are worse during the winter, but some experience SAD symptoms in the summer months and feel better in the colder part of the year.
What are the symptoms of Seasonal Affective Disorder (SAD)?
People suffering from SAD experience symptoms similar to those of depression but do so repeatedly at certain times of the year—usually autumn or winter. These symptoms might be mild or severe. For some, they significantly impair daily life.
A person suffering from SAD may experience:
- persistent low mood
- anxiety
- losing pleasure or interest in previously enjoyed activities
- irritation
- guilt, despair or worthlessness
- reduced self-esteem
- tearfulness
- stress
- reduced libido
- a reluctance to participate in social situations
A minority of SAD sufferers experience phases of “manic” behaviour where they feel happy, energised and more sociable between periods of depression.
Other potential indicators of SAD include:
- reduced activity levels
- lethargy and sleepiness
- finding it hard to get up in the morning
- problems concentrating
- eating more, craving foods high in carbohydrates, and gaining weight
What causes Seasonal Affective Disorder?
It is theorised that the reduction in sunlight during the autumn and winter months affects our brains—specifically, the hypothalamus. The hypothalamus’s main job is to keep our bodies in a stable state of internal balance. When we receive insufficient sunlight exposure, our hypothalamus may not function correctly, reducing or increasing the melatonin we produce. Melatonin is a hormone associated with sleepiness.
Serotonin, a hormone that impacts mood, sleep and feelings of hunger, may be affected too. Reduced serotonin is strongly linked to feelings of low mood and depression.
Our circadian rhythm, or body clock, can be thrown off beat by lower light levels—impacting our ability to regulate when we wake up, for example.
However, this would not explain the minority of cases where SAD symptoms are worse in the brighter months. At present, a definitive cause for SAD has yet to be established. Genetics may play a role, as SAD is sometimes found in several members of the same family.
Can Seasonal Affective Disorder be treated?
The good news is, yes, SAD can be treated, and there are a range of practical ways to address the condition:
- Improving your lifestyle: a healthy exercise regime, stress management, and maximising natural sunlight exposure.
- Light therapy: a light box is used to replicate sunlight exposure.
- Talking therapy: CBT can be effective in dealing with SAD.
- Antidepressants: medications like selective serotonin reuptake inhibitors (SSRIs) can help overcome the symptoms of SAD.
How can Open Mental Health help me with SAD?
If you think SAD is affecting your mood, or if you have any other concerns about your mental health or need advice about money matters or housing, you can contact Open Mental Health 24 hours a day, seven days a week via our partners at Mindline Somerset on 0800 138 1692 (calls are free).
We will talk to you about your feelings and help you access a range of free services that might include counselling and support or local exercise, volunteer and peer support groups. We have a range of experts and interventions that can be tailored to your needs. Please be aware that these services can have waiting lists. However, we always do our utmost to keep these to a minimum.
Alternatively, you can approach your GP and request a referral to Open Mental Health.
In the meantime, we have links to valuable resources on our depression page that can help improve low mood. Take a look and discover useful online utilities, advice and information.